Menopause and weight gain: Understanding the challenges and solutions with Yazen's support

https://doi:10.1097/GME.0000000000002386

Menopause is a natural biological process that marks the end of a woman’s menstrual cycles, typically occurring in the late 40s or early 50s. Natural menopause is a normal part of ageing and occurs gradually due to the natural depletion of ovarian follicles, distinguishing it from premature or induced menopause. The average age at which natural menopause occurs is around 51 years^1,2, though this can vary between individuals and populations. Menopause happens when the ovaries stop releasing eggs, leading to the end of menstruation. The final menstrual period marks the clinical milestone of menopause, signifying the end of a woman's reproductive years. While it is an important milestone, a woman is considered to have reached menopause after 12 consecutive months without a menstrual period, and menopause can bring various symptoms and changes, including weight gain^1,2.

This article explores why many women experience weight gain during menopause, the challenges of losing weight, and how Yazen offers valuable guidance and support for women looking to manage their weight and reduce menopausal symptoms.

Introduction to Menopause

Menopause is a significant milestone in a woman’s life, marking the end of the menstrual cycle and the transition out of the reproductive years. Menopause is diagnosed when a woman has not had a menstrual period for 12 consecutive months², as defined by the British Menopause Society (BMS). Blood tests, including measurements of follicle stimulating hormone (FSH), may be used to confirm menopause and assess hormonal status. This natural process is driven by a decline in hormone production, especially oestrogen, and can bring about a range of physical and emotional symptoms^2,3. Understanding menopause and its impact on the menstrual periods and overall well-being is essential for supporting women's health, as menopause is a key aspect of women's health throughout ageing, and for effectively managing menopausal symptoms during this important life stage.

Menopause Symptoms and Effects

The symptoms of menopause can vary widely from woman to woman, but many experience a combination of physical and emotional changes. Common menopause symptoms include hot flushes, night sweats, vaginal dryness, mood swings, and weight gain. These changes are primarily due to the reduction in oestrogen production, which can also lead to other menopausal symptoms such as irregular periods, breast tenderness, and sleep disturbances^1,2. Some women may find their symptoms mild, while others experience more severe effects that impact daily life. Hormone therapy, including hormone replacement therapy, is often recommended to relieve menopause symptoms, but many women also benefit from lifestyle changes such as a balanced diet, regular exercise, and stress management techniques^2,3. The menopausal transition can last several years, and finding the right combination of medical and lifestyle approaches is key to managing menopause symptoms and maintaining quality of life.

Premature Menopause and Risk Factors

While most women reach menopause in their late 40s or early 50s, some experience premature menopause — also called premature ovarian failure or early menopause — before the age of 40. This can result from genetic factors, autoimmune conditions, or medical treatments like chemotherapy and radiation therapy. Primary ovarian insufficiency is another cause of premature menopause, occurring when the ovaries do not produce sufficient hormones before age 40. Women who undergo premature menopause face increased risks for health problems such as osteoporosis, heart disease, and even certain cancers, including breast cancer. Risk factors for early menopause include family history, smoking, and specific medical conditions. Because premature menopause can have significant long-term effects, it’s important for women at risk to discuss hormone therapy, lifestyle changes, and other preventative measures with their healthcare provider to help protect their health and well-being.⁴

Why does menopause lead to weight gain?

Hormonal changes

One of the reasons women gain weight during menopause is changes in hormone levels. The ovaries produce hormones such as oestrogen and progesterone, and the reduction in hormones oestrogen is a key factor in menopausal changes. The decline in ovarian function during menopause leads to decreased hormone production and the end of reproductive capability. As women approach menopause, their bodies produce less oestrogen and progesterone, hormones that help regulate metabolism and fat storage. Lower oestrogen levels can cause fat to accumulate more around the abdomen, increasing the risk of weight gain¹. Additionally, this drop in oestrogen is linked to a higher risk of cardiovascular and metabolic issues due to changes in body composition.³

Age-Related Factors

Aging also plays a significant role in weight gain during menopause. As women get older, they naturally lose muscle mass, which slows down metabolism. This reduction in muscle mass, combined with unchanged diet and activity levels, contributes to weight gain¹. In postmenopausal women, hormonal changes further promote the accumulation of visceral fat and a decline in muscle mass. Certain health conditions or lifestyle factors can also lead to earlier menopause, which may further impact weight gain and metabolic health.³

Lifestyle and Stress Factors

Menopausal symptoms, such as sleep disturbances, hot flushes, and mood swings, can lead to increased stress, which can in turn cause weight gain.² Elevated stress levels raise cortisol, a hormone that triggers cravings for high-calorie comfort foods⁵, making it harder for women to maintain healthy habits during this time⁶.

The Importance of Weight Loss During Menopause

Although weight gain during menopause may seem unavoidable, losing those extra pounds can significantly alleviate some symptoms. Benefits of weight loss during menopause include:

• Improve energy levels: Shedding excess weight can reduce fatigue and boost energy.³
• Reduced Hot Flushes: Studies suggest that women who lose weight may experience fewer hot flushes.^1,2
• Lower Risk of Health Problems: Weight gain, especially around the abdomen, raises the risk of heart disease, diabetes, and other metabolic conditions³. Post menopausal women are at increased risk for conditions such as cardiovascular disease and bone density loss, making weight management especially important.
• Enhanced Mood and Mental Health: A healthy diet and regular exercise can improve mental well-being, reducing anxiety and mood swings related to menopause.²
• Reduced Postmenopausal Symptoms: Weight loss can help decrease the severity of postmenopausal symptoms and improve overall quality of life.^2,3

Menopausal hormone therapy may also be considered for managing menopause symptoms such as hot flashes and vaginal dryness, and for reducing health risks like bone loss, but it should be discussed with a healthcare provider to weigh the benefits and risks.

Some women may only experience mild symptoms during menopause, such as slight hot flushes or minor mood changes, which can often be managed with lifestyle changes.^1,2

Challenges of Losing Weight During Menopause

Despite the benefits of weight loss, it can be more challenging for women during menopause due to hormonal changes, a slower metabolism, and lifestyle factors.³ Additionally, time and motivation may be limited due to family and career responsibilities.

How Yazen Can Help with Weight Management During Menopause

Understanding the unique challenges that women face during menopause, Yazen offers personalised guidance and support for weight loss and symptom management. Yazen is committed to supporting women’s health during menopause. In addition to lifestyle interventions, Yazen’s approach may include recommendations for medical treatment when appropriate to help manage symptoms and improve quality of life. Here’s how Yazen can be a valuable resource:

Tailored Weight Loss Programmes‍

Yazen provides customised weight loss programmes appropriate for menopausal women. By combining personalised meal plans, exercise routines, and stress management techniques, Yazen ensures that each plan meets individual needs.

Nutritional Guidance

Good nutrition is vital for managing weight and alleviating menopausal symptoms⁷. Yazen offers meal plans focused on whole foods rich in fibre, protein, and healthy fats, while minimising sugar and processed foods that promote weight gain³. These plans may also include foods that help regulate hormones and boost energy levels.

Vitamin D supplements are important for supporting bone health and preventing osteoporosis during menopause, as they help with calcium absorption and maintaining bone strength after oestrogen levels decline³.

Exercise Routines for Postmenopausal Women

Exercise is essential for weight loss during menopause, but some activities are more effective than others. Yazen’s guidance includes exercises that enhance metabolism, build muscle, and reduce fat. Strength training, aerobic exercises, and low-impact activities like yoga or Pilates can help menopausal women manage their weight while being gentle on their joints.³

Holistic Approach to Managing Menopause Symptoms

Yazen takes a holistic approach to address other menopausal symptoms like mood swings, hot flushes, vasomotor symptoms (such as hot flushes and night sweats), and sleep disturbances. These common symptoms are managed through holistic techniques. Techniques such as mindfulness, meditation, and stress-reduction exercises are integrated to promote overall well-being during this transition.

Support and Accountability

One of the most beneficial aspects of Yazen’s approach is the ongoing support and accountability they provide. Yazen offers continuous guidance and encouragement, making adjustments to the plan as needed. Through one-on-one coaching or a supportive community, women can stay motivated throughout their weight management journey.

With guidance - menopause can be managed

Menopause presents many challenges, including weight gain, but with the right support and strategies, women can effectively manage these changes. By focusing on a healthy lifestyle, personalised nutrition and exercise plans, and holistic symptom management, Yazen empowers women to take control of their health during this important life stage. Weight loss during menopause not only helps ease physical symptoms but also improves overall quality of life. In some cases, medications for obesity may also be necessary, and Yazen's expert guidance can assist with determining the most appropriate treatment plan for you. With Yazen’s expert guidance, women can achieve sustainable weight loss and feel confident, energised, and in control as they navigate menopause.

References

1. Palaciosa et al. 2024. Obesity and menopause. Gynecological Endocrinology. 40:1, 2312885. https://doi.org/10.1080/09513590.2024.2312885
2. Maki et al. 2024. Sleep disturbance associated with the menopause. Menopause, 31(8), 724-733. https://doi:10.1097/GME.0000000000002386
3. Denby et al. 2025. Weight loss and prevention of weight gain in menopause. Post Reproductive Health. Vol. 0(0) 1-7. Online first. https://doi.org/10.1177/20533691251342325
4. Yeganehet al. 2025. Lifestyle Management in Menopause: A Systematic Review of Women With Premature Ovarian Insufficiency. Clinical Endocrinology, 1–13. https://doi.org/10.1111/cen.15218
5. Kakoschke et al 2024.  Tackling Cravings in Medical Weight Management: An Update on Pathophysiology and an Integrated Approach to Treatment. Nutrients, 16:3238. https://doi.org/10.3390/nu16193238
6. Jacues et al. 2019. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience & Biobehavioral Reviews. 103:178-99. https://doi.org/10.1016/j.neubiorev.2019.05.021
7. British Nutrition Society:  Managing menopause with diet: https://www.nutrition.org.uk/nutrition-for/women/menopause/managing-menopause-symptoms-with-nutrition-and-diet/